30 MINUTES. 6 MOVEMENTS. NO WASTED TIME.
6 exercises × 5 rounds = 30 minutes
MIN 1: 12 Dumbbell Thrusters
MIN 2: 10 Burpees
MIN 3: 14 Alternating Dumbbell Snatches
MIN 4: 12 Box Jump Overs
MIN 5: 14 Dumbbell Front Rack Lunges
MIN 6: 12–15 Cal Row
Complete the prescribed reps within each minute. Whatever time remains is your rest. Repeat for 5 rounds.
Focus: Full-body strength, explosive power and conditioning.
Scaling: Beginners can reduce the reps by 2–4 per movement. Advanced athletes can increase the load while keeping enough time to recover before the next minute.
